The Stump returns...AGAIN!

[Stumprrp]

I guess im back again guys. I need to keep a log of my training because things have been a little rocky. Good to be back. This time im going to stay longer then 2 months lol.

Quick background of whats been going on. My last meet went ok, i pulled an easy 650 but a narrow miss at 670. Been having serious lockout issues. Bench completely blows as i cant find a shirt that works. Squat is my worst lift as my hips are out of whack and i keep twisting. All the bitching aside...

BW is at 250 right now and has been here. Im sick of being over 242. I feel like crap, sweat, always out of breath, and cant find clothes. I think im going to clean my diet up and go back to 235-240. Im going to need some help from you guys with that. Anytime i cut i lose tons of strength.

Heres the last few workouts!

Sunday 1/15/12 Bench

Bench
315 x 3
add slingshot
365 x 3
405 x 2
add foam block
455 x 2

Decline
225 x 10 x 3

KB OH Press
16kg x 10
20kg x 10
24kg x 10

Assorted back/shoulder work

Monday 1/16/12 DL

Sled drag 5 plates x 4 trips

Back attack w/ green band x 10
1 plate x 10
2 plate x 10 x 2

6 sets of abs
few sets of back/hams

Wednesday 1/18/12 Bench Assist/Arms

Speed dips 8 x 3

Fat bar pushdowns
115 x 12
135 x 12
155 x 12

Flat DB extensions
20s x 10
30s x 10
40s x 10
50s x 10
55s x 10

Rope pushdowns
105 x 10
115 x 10
125 x 10

Seated hammer curls
20s x 10
30s x 10
40s x 10
50s x 10

EZ bar curls
25 x 10 x 4

Pullups
BW x 3 x 3

Once again good to be back guys!!

Diet starts monday... any tips?

[-JM-]

Seen a few of your logs in the past. Looking forward to seeing some big numbers again. Welcome back

[Stumprrp]

thanks man

[Coke]

Looking strong Rob, great to see you resume the posting.

Good luck with your goals!

[Kong]

Good to see you posting again mate! I'll keep checking in.

[drew]

Hey Rob, welcome back.

Got anything coming up?

[Stumprrp]

RPS meet in the end of march, going to be competing raw. I will also probably do it at 242 instead of 275. I hate being over 250 pounds. My bests @ 242 are 365 bench 520 squat (BLAH!) and 615 dead. I know ill crush the dead and probably the squat, id like to bench 385.

But like my sig says ive been nothing but a head case. I may throw gear on who knows! lol

[Behemoth]

Holy shit. Welcome back man

[Stumprrp]

Thanks behemoth!

1/20/12 Dynamic Squat

bar (65) x a bunch
bar + blues x a bunch
155 + blues x a bunch
245 + blues x 2
335 + blues x 2 x 6

Pretty good speed, took my my stance out a bit today, got one on video.

http://www.facebook.com/photo.php?v=10150522412302149

Speed pulls off rack w/ quad minis

315 + qm x 1 x 6

Reverse Hyper

500 x 10 x 3

Straight Leg Situps

BW x 15 x 4

BB Row

100 x 15 x 4

Good session tonight, and my diet still blows if anyone cares, lol

[Kong]

Impressive numbers mate. Just remembered some of the crazy heavy Rack Pulls in your old journal!

[Invain]

Damn bro I dunno how long it's been since I've seen you post on here.

You should cut down to 220

[Stumprrp]

Thanks guys

Kong alot of those rack pulls were done at or above the knee, we only do them a few inches below the knee now so the numbers are much lower haha

Invain yeah its been a while, 220 haha i wish, i would be weak as fuck, any tips to get to 240 though?

[Behemoth]

Obviously its a matter of what you what but i'm with nick, you'd be extremely impressiveat 220. sure you'd lose some strength but pound for pound be even more impressive.

[Stumprrp]

i think i would get too weak at 220. thats the problem, i want to be as strong as possible but i dont want to be over 250 nor take test or anything.

[Stumprrp]

i wish i could get comfortable (as much as you can) squatting in gear. heres a clip of the last time i wore briefs. i just feel very forward and out of control with them on. my back wants to snap.

http://www.youtube.com/watch?v=cb0g8...4&feature=plcp

[NickAus]

Welcome back!!

I remember your training a while back.

[-JM-]

Those squats looked alright from that shot. A wider stance might have let you stay a little more upright. They were super fast. Nice job.

[Stumprrp]

thanks man, i just have a problem with my hip alignment and i always feel/am twisted. being wide feels worse.

[Stumprrp]

1/22/12 ME Bench

Reverse Band Bench w/ Lights (100 off bottom)
135 x 5
225 x 5
315 x 3
365 x 3
405 x 1
425 x 1
455 x 1 nice PR
add 2 board
500 x 1

drop set 3 board/2 board/1 board/touch

315 x 3 x 3 x 3 x 3

3 sets of flies, rear delts, and lats

[Stumprrp]

Starting carb backloading today. So far, only a shake when i woke up, im STARVING! but i cant wait to pig the-f out tonight. I swear ill eat 2 pounds of pasta.

[-JM-]

Big benching mate. Impressive.

Interested to hear how the CBL goes.

[Stumprrp]

Thanks man, i jumped the gun on CBL, i have to do a 10 day prep phase, no carbs, ouch.

1/23/12 DL

Rack SSB GMs (slightly above naval)
bar x a million
160 x a million
210 x 3
250 x 3
300 x 3
340 x 1
390 x 1
430 x 1
480 x miss twice

yeah pulled something out on my right side lol

Cable P-Throughs
100 x 12 x 3

Reverse Hyper Leg Curls
200 x 8 x 3

KB Side Bends
60 x 10 x 3

CSR
135 x 15/12/8/6

Felt weak by the end of the workout, these 10 days will be tough, gotta eat more fat. Starting weight yesterday was 250 with 41" waist.

[Coke]

Awesome with the training, wouldn't expect anything less.

[Stumprrp]

Thanks coke

WTF ive ate twice in 1.5 hours and im still starving, where the hells my cottage cheese!

=D

[ZAR-FIT]

Thanks man, i jumped the gun on CBL, i have to do a 10 day prep phase, no carbs, ouch.

1/23/12 DL

Rack SSB GMs (slightly above naval)
CSR
135 x 15/12/8/6
.

From a bodybuilder to a powerlifter, What are CSR's and SSB GM's??